Just wanted to clear up some of the confusion about the place of carbohydrates in our daily dietary intake...
1. What is the main function of carbohydrates in the body?
Carbohydrates are the body’s main fuel source. They are an essential part of a healthy diet,
despite being given a bad rap at times.
They offer multiple vitamins, minerals and other nutrients as well. Carbohydrates, when broken down into glucose
(a type of sugar), provide stable glucose levels in the body. They essentially spare the body from using
fat and protein as an energy source.
When protein is used as an energy source, it is not available to build
muscle. Carbohydrates fulfill the body’s
immediate energy needs, while fats and protein are long-term energy
sources. Carbohydrates are easier and
quickly broken down, thus, the body prefers carbohydrates.
2.
What is the difference between
sugars, starches and fibers?
Carbohydrates, which are either fiber, starch or sugar, are either simple
of complex. Simple carbohydrates are
quickly digested and absorbed by the body; complex carbohydrates are digested
over a longer period.
Dietary fiber (a complex carbohydrate) is either soluble or
insoluble. Soluble fiber, unlike
insoluble fiber, absorbs water. It
regulates blood glucose levels and lowers cholesterol. Sources of soluble fiber include dried beans
and peas, oats, barley, apples and citrus fruits. Insoluble fiber is beneficial to intestinal
health and is usually found in whole grains, vegetables and fruits. Fiber slows down the digestive process, thereby,
allowing food to break down slowly, creating a feeling of fullness and satiety,
and decreasing spikes in blood sugar and insulin.
Starch (another complex carbohydrate) is the main dietary source of
carbohydrate for the body and is the most common carbohydrate in our diets. It is the storage source of energy and is
slowly digested and converted to blood glucose which is absorbed into the
bloodstream. Starch is a component of
grain products, beans, potatoes, peas and corn.
Sugar is a simple carbohydrate. It
is a direct energy source and, unlike fiber and starch, breaks down quickly and
is easily converted to glucose. Simple
sugars are either naturally occurring (as seen in fruits, milk, honey) or found
in highly processed foods (e.g., sodas, cakes, cookies, ice cream). These types of sugars are quickly digested
and can be used immediately for energy.
However, they cause spikes in blood sugar levels which usually results
in a “crash” when blood sugar drops.
Unfortunately, simple sugars are prevalent in the average American
diet. Excess simple sugars are usually
converted to stores of energy, or fat.
3.
Functionally, what is the difference
between added sugars and the naturally occurring ones in fruits, vegetables,
dairy, etc.?
There are only two forms of naturally occurring sugars – lactose (found
in milk) and fructose (found in fruit).
Although natural sugars are carbohydrates, food sources containing these
types of sugars have way more nutrients (i.e., vitamins, minerals and fiber)
than foods containing added sugars such as sugary beverages, candy, cookies and
flavored yogurt. Added sugars are
sweeteners added to foods to make them taste sweeter. They may be listed as brown sugar, pure cane
sugar, turbinado sugar, coconut sugar, raw sugar, molasses, maple syrup, honey,
corn syrup, brown rice syrup, evaporated cane juice, and high fructose corn
syrup – to name a few. These types of
sugars provide unnecessary calories, very little nutrients and are referred to
as “empty calories”. According to the
American Heart Association, daily added sugar intake should be limited to 36 grams
for men and 25g for women.
4.
What is the thinking behind
low-carbohydrate diets? Are they
actually good for overall health?
A rapid rise in blood sugar ensues after ingesting high-carbohydrate
foods, thus causing the body to produce insulin (a hormone responsible for
transporting sugar to cells). Cells use
this sugar for energy, however, excessive sugar is stored as fat. Low carbohydrate diets are beneficial for
those with fat loss goals as decreased carbohydrate intake lowers insulin
levels, which causes the body to utilize stored fat for energy and ultimately
results in weight loss. Low carbohydrate
diets rid excess water from the body and lowers insulin levels which results in
early short-term rapid weight loss.
These diets, however, do restrict the body’s preferred energy source –
carbohydrates.
Severe carbohydrate restriction (e.g., ketogenic diet) can result in
ketosis, a process in which ketones are produced as a result of the body’s
breakdown of stored fat secondary to the scarcity of glucose for energy. Short-term low-carbohydrate diets can be
beneficial and safe, however, in the long-term, ketosis and carbohydrate
deficiency can be unhealthy. Effects of
long-term ketosis and carbohydrate deficiency include fatigue, bad breath,
constipation, hunger, dehydration and headaches.
If you want to reduce calories from carbohydrates, focus more on reducing
intake of foods containing added sugars and eat more whole grains, fruits and
vegetables to maximize energy levels and avoid gastrointestinal disturbances
(often experienced when eliminating high-carbohydrate, high-fiber foods).
5.
How might lifestyle factors like
activity level and health affect how many carbohydrates a person needs?
Carbohydrate requirements should be based on several factors: age,
gender, activity level, body composition, and metabolic health. Men typically require more carbohydrate than
women because of increased muscle mass.
The more active you are, the more carbohydrate you need, as
carbohydrates are the main source of fuel.
During periods of high intensity activity, most of the energy is derived
from carbohydrate. If carbohydrate
intake is reduced too low, you may be unable to fuel your active
lifestyle. For example, marathon runners
often participate in “carb-loading” before a race. This strategy maximizes glycogen (storage
form of glucose) stores, which provides the runner with the energy needed to
run long distances.
People who are obese, have type 2 diabetes, or have metabolic syndrome
(i.e., increased waist circumference, high blood pressure, high blood sugar,
obese) require fewer carbohydrates and may benefit from reduced carbohydrate
consumption.
Bottom Line: There is no “one size fits all” when
it comes to carbohydrate requirements.
Thanks for reading,
Nina 🍎
Website: ninasnutritionalvalues.com
Facebook: fb.me/nnvforlife
Instagram: @ninathefooddoc
Website: ninasnutritionalvalues.com
Facebook: fb.me/nnvforlife
Instagram: @ninathefooddoc
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